08
10
2023

AG | SESSION 2

By Adam 0

 

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PRIMARY SESSION LIFTS :

 

1. HACK SQUAT
hip width stance with toes pointing
straight up and feet low on platform.
4 sets : 20-15-12-10 + drop 10
*use the first set super light to grease up the movement and prepare
you to start addling loading into the pyramid

 

2.FRONT FOOT ELEVATED DB SPLIT SQUAT
front foot elevated on a 45 bumper plate with a shorter stride
length. emphasize pushing knee fwd over toes in the squat while
keeping the heel contacted down at all times.
4 sets : 8-8-6-6 + drop 6

 

 

3. WESTSIDE SUMO STANCE BOX
SQUAT RECOVERY SEQUENCE ( HIGHER REPS )
take a big sumo stance on these and box set to
just below parallel. open hips out hard the entirety of each rep.
sit back into the squat on these. stay tight on the box touch.

3 sets : 10 to 15
*prog overload each set in succession
* use 1 -2 quick warm up sets before working sets

 

HIP & GLUTE SPECIFICITY : 

1. LYING STRAIGHT LEG
HIP FLEXOR RAISE
lying on floor with legs locked in quad contraction,
raise and lower under extreme control.
3 sets : 6 to 8

superset with

BENCH SUPPORTED SIDE LYING
HIP INTERNAL ROTATION
top leg at 90 degrees knee flexion and
90 degrees hip flexion. then hinge upward as
far as you can upwards.
position. )
3 sets : 10-10-10
*do both sides

 

2. SEATED BB GOOD MORNING
medium sumo foot stance on the floor while
seated on a bench or plyo box of similar height. hinge fwd
with neutral spine into hip extension.
3 sets : 10-10-8
*prog overload each set in succession 

 

3. BB HIP THRUST INTO PARTIALS
hip width stance for full range reps to the rx
suggestion, then partials in the bottom range.
3 sets : 10-10-10 + partials to 0-1 RIR
*prog overload each set in succession
*RIR – reps in reserve

 

4.  SINGLE LEG REVERSE HYPER
unilateral swing method of hip extension
3 sets : 20-20-20
*prog overload each set in succession

 

5. SIDE LYING HIP RAISE WITH TOP LEG 
CLAM
side supported position with hip raise held on a pause,
while top leg clam abducts to that. brutally hard.
3 sets : failure ( match sides for reps )

 

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